Wednesday, April 15, 2009

DISTANCE - written for scm

600 swim freestyle
400 reverse IM - each 100 is drill/kick by 25's
200 easy choice skulling
1:00 rest
8 x 50 drill choice free/drill choice NO FREE by 25's :10 rest
4 x 100 @ :15 rest - 50 breast kick on back, 50 choice drill/swim
1:00 rest
4 sets of:
3 x 50 swim negative split free br 3 @ :45
2 x 75 swim free br 3/5/3 by 25's @ :55
1 x 200 swim - except 3rd 50 is kick - @ 3:00 (@ 2:55 in 2nd set, @ 2:50 in 3rd set, @ 2:45 in 4th set
No rest between sets.
40 x 50 @ 1:00 in sets of 4:
1-3 swim descend to what you can - should be FAST, #4 is drill immediately following #3
1 x 800 pull free br 3/5/7/9 by 50's
200 easy loosen = 7000 scm. Do an excellent job on your HW tonight & get excited for the rest of the meet. Have a great day!